Body Composition: Conclusions and Implications
The results for the Body Mass Index fell within the range of fitness and health, while the Waist to hip ration failed to fall within the range of fitness and health. This indicated to a slight degree abdominal obesity, as the findings fell slightly beyond the limit range provided by WHO at 0.90. However, when the WHR is looked at in conjunction with the BMI which falls well within the acceptable range, obesity is therefore not really a concern, as the total body weight falls well within the normal range for the height reported. The implications of the findings of the WHR are however, that there is an increased need to concentrate on exercises that involve the stomach muscles in order to significantly reduce the waist circumference to a figure that is lower than the hip circumference. Further, the BMI while falling within the normal range is a bit towards the lower limit of 18.5, only 1.5 above the range considered underweight.
As such, there is a need to gain slightly more weight and in particular, muscle mass in other parts of the body excluding the abdominal area. Exercises adopted as well as the dies adopted should therefore be aimed towards achieving an even distribution of weight to other parts of the body. A slight gain in weight that is evenly distributed is likely to correct the slight discrepancy in the WHR ratio, which is quite important when one considers my height. The two ratios, BMI and WHR provide very important measures of fitness and health, as even though one may not necessarily be overweight or underweight, there are certain aspects of health and fitness that they reveal that are quite important. More so the WHR which reveals important aspects of symmetry that may not be evident from the general BMI score.
Concept 14: Nutrition
Conclusions and Implications
Although my anthropometric measures do not clearly indicate a problem, the nutritional analysis indicates that I am a poor feeder with very poor feeding habits. Not only did I come to the realization that my feedings fall well below the requirements for my age and size, but I also came to the realization that there is not sufficient variety in my diet. The fact that the days surveyed are typical of my normal diet, the urgent need for change cannot be questioned, more so when the diet is viewed in line with the BMI and WHR scores indicated above. The score serves top identify the fact that my dietary habits are poor and have played a key role in leading to my current situation. Although currently not a catastrophe, continuing with the same dietary habits is definitely not a good idea more so when one considers how close to the lower limit my BMI score is.
The analysis highlighted the need not just for an increased caloric intake per day, but also the need for greater variety when it comes to the nutrients I take in. I came to the realization that my diet is concentrated mainly on foods rich in carbohydrates, proteins and fat, with very little mineral and vitamin intake. As such, in order to help reform my dietary habits, the first step I am likely to take, is to develop a food timetable to ensure variety and at the same time a strict observation of the feeding times.
3. Concept 15: Managing Diet and Activity for Healthy Body Fatness
Conclusions and Implications
The truth about proper eating is that everything that we eat can either be beneficial of dangerous to our health. Food consumed can assist in preventing certain diseases or and increase the risk of contracting this diseases. Unfortunately people argue that most healthy foods taste bad and the unhealthy foods taste better. This is because most unhealthy foods have tempting ingredients like sugars added to them. However, this is not necessary true since we can focus on eating fresh healthy foods which also come in wide variety and with proper combination they can be classified as good tasting. Using our lab experiment, use of effective eating habits assists in ensuring that we only consume healthy foods. Proper eating strategies ensure that we are able to consume a variety of foods and not concentrating on one favorite food. This ensures that we attain different nutrients which are essential to our bodies. Effective eating strategies also ensure that we base our food choice on color. In most cases food color is dictated by vitamins and nutrients. Colors can tell which foods are high in which vitamins and low in another. Therefore, adopting these strategy assists in reducing consumption of unhealthy foods such as fats and collateral. Even for people or students who have problems controlling their body fatness, proper strategies can assist in ensuring they remain healthy by eating balanced diets with required amounts. People with eating disorders or problems with controlling their eating habits are commonly associated with excessive snacking between meals. Eating strategies ensures that these snacks are healthy and not full of sugar and fats. Sticking to good strategies for effective eating and behavior goals, assists in maintaining a healthy diet essential for maintaining proper weight, losing weight and keeping more energy necessary for day’s activities.
Concept 13: Body Composition
Question 3: How to measure body fatness
Body fatness simply refers to the amount of fat in the body. There are 3 ways that I would measure body fat but there is no accurate method, the most appropriate way is to measure fatness over a period of time to get a more accurate answer. The first method is skin fold: the method is applied using skin fold caliper that involves pinching the fat using fingers then measuring the thickness with the fat caliper. The readings which are in millimeters are then compared to a chart that complies of required fat levels according to age and gender. The second method is bioelectric impedance analysis which determines electric impedance or opposition of the electric current that is likely to pass through the body. This method relies on the assumption that muscles have high water content and conductivity than fats. The third method is the anthropometric measurement method which focuses on body circumference. This method is also used by the United States Navy and it involves measuring the circumference of the waist and neck then comparing the results to height. The calculator for this method that assist to determine the amount of body fat is also available in the Unites States Navy website.
Concept 14: Nutrition
Key nutrients and their role
The body requires six key nutrients for proper functioning and good health. These nutrients are mostly attained from what we eat, it is therefore essential to maintain a healthy balanced diet. The main nutrients and their roles are as follows:
• Carbohydrates- essential for maintaining energy source to the brain. Without energy the body cannot function properly since it prone to lack of glucose in the blood
• Protein is another major nutrient; it assists in maintaining the structural component of the cells and also responsible for building and repairing body tissues.
• Fat is a great energy source for the body it maintains proper absorption of fat soluble such as vitamins.
• Vitamins are essential for strengthening of collagen which is important for blood vessels, bone and ligaments.
• Minerals are important in maintaining fluid volume of outside cells and assists in maintaining cell functions.
• Water assists in maintaining homeostasis in the body. It also support in transportation of nutrients to cells and removal of waste products from the body.
Concept 15: Managing Diet and Activity for Healthy Body Fatness
Many people have problems maintaining their body weight due to poor dietary habits and poor exercise regimes. Perhaps the biggest contributor to difficulties in maintaining one’s body weight is the latter. By not having a clear understanding of the body’s caloric needs, based on age, sex, and level of activity, individuals usually find themselves consuming either less than the body requirements or more than the body requirements. In the case of the former situation, to compensate for the shortage, the body metabolizes fat and muscle tissue, leading to weight loss, while in the case of the latter situation, the body stores the excess calories as fat tissue, leading to weight gain.